By mastering proper posture and functional movement, you'll unlock a world of potential: increased strength, heightened body awareness, and newfound confidence.

These are the two most important non-negotiable habits of the fitness & movement pillar of health for a healthy and fit lifestyle.

 

Stop wasting money on gym memberships!

The fitness industry has misled us into believing that hitting the gym is the only path to wellness. Our ancestors were fit without gyms! They moved naturally through daily activities like hunting, gathering, and gardening. Read "The Blue Zones of Happiness" book. While some of these activities are still relevant, others aren't so much.

What can we do?

 

The Solution: Back to Basics!

Before diving into intense workouts, focus on building a strong foundation. These are the levels of developing movement as a habitual way of being vs. just a desired behavior we keep talking about it.

 

Hierarchy of Conscious Fitness:

Step 1. Move more: Cultivate cu...

Every symptom, craving, or behavior around food has a POSITIVE INTENTION. Therefore, these cravings and behaviors aren't the problem - they're simply the best solution you've come up with so far.

When things are tough, it's easy to turn to comfort foods for a quick mood boost. But the problem is, this creates a vicious cycle. We feel better for a short time, then experience guilt and weight gain.

What if I told you it doesn't have to be this way? It's all about knowing when it's time to change. I'm not asking for drastic changes - just small, manageable steps in the right direction.

Habit loop or health loop? The choice is yours.

It's a habit loop either way. So which loop do you choose: healthy patterns or distracting patterns? If you're committed and ready, the answer is obvious. Remember, your relationship with food and your body impacts more than just what you eat.

Let's dive into how to eat to generate positive emotions, not feed your emotions.

Step 1: Put on your curiosi...

Life can be either a fun adventure or a miserable experience.

 

Accountability is a massive part of life. Therefore, we can treat it as an adventure filled with fun, or an experience weighed down by misery. It is entirely up to us and the meaning we choose to assign to it.

When I first talk to potential coaching clients, I often hear how dreaded the word "accountability" feels. Yet, in the same breath, they know it’s exactly what they need to stay consistent, build longevity, and keep up with their busy lives (like being strong enough to let a two-year-old grandchild run and jump into your arms!).

So, how do we stop running away from consistency? How do we make accountability something we actually look forward to?

 

The secret is simple: We have to gamify it.

 

Our survival brain acts exactly like a little child. It absolutely hates boredom, restriction, and unpleasant experiences. It wants to play! Behavior that is rewarded is behavior that gets repeated. When you give your

...

Happy Sunday!

I'm closing out a celebratory three-month season with a final personal milestone: today marks 21 years since I came to the U.S.

Looking back,

my personal transformation stands out the most. I went from being a very shy child and young adult (still one to think before I speak!) to someone willing to speak up and confidently teaching others. In fact, I've gone from having limited knowledge of physical health to actively practicing, coaching, and training others. That's the power of practicing confidence, my friends!

Sure, I still get shy sometimes, and thoughts can creep in, but I don't let them rule me. I act my best, knowing this journey continuously shapes me into a confident and competent individual.

Another highlight is the tenacity I've developed.

I've fiercely (some might say ferociously!) grown my business from claiming my independence to now coaching others on wellness and business growth. I'm also building my team of wellness ambassadors so we can c...

Why some people just look happy and some just don't smile? Why while we may have the same living conditions, one person seems happy and the other is not? And in addition, the happier person kinda does look more successful in life in general - relationships, money, career success? What's different between two similar people?

What if the difference is how we choose to generate happiness moment by moment? I say:

Want it? Generate it!

What if happy people just built a habit generating happiness?

So what mistakes do we do that prevent us from happiness and tips to generate happiness habits:

• Mistake 1. Ruminating in negative thoughts too long. Negative thoughts are good for us, for a short period of time. But when we take hours, days, weeks, even years, those thoughts become beliefs that don't serve us. Moreover, they underline our chronic stress condition.

  I say, transformation is not about a change. It's about a choice. One step at a time. Choose happiness and peace.

...

We just wrapped up the month of May, and it is the absolute perfect time to look ahead and get our bodies completely ready for the summer season!

But let’s be honest: when summer hits, schedules get chaotic. Routine flies out the window, and we often tell ourselves, "I’ll just wait and focus on my health later."

But let’s flip-flop that mindset right now. There is no "later." The illusion of tomorrow is what keeps us stuck in old patterns, but the truth is, the only best time we have to make a change is right now.

With that shift in mind, I want you to ask yourself one simple question today: What is one thing you know you should be doing for your health right now?

🎯 The Power of the 1% Shift

Take that one thing you just thought of and break it down into just 1%. Just 1% today, and BOOM—you've generated momentum.

I find myself sharing this exact truth everywhere I go lately. I spoke about it to city leaders at a local employee wellness day, and I just spoke about it on stage ...

Finding Your Happy Place: A Journey of Becoming, Not Just Getting

What if you could have everything you want? 

This powerful question sparks a fire in many of us, a yearning for a life filled with fulfillment, health, and deep connections. But before we chase that "everything," we need to take a step back and ask ourselves: Do we truly understand what we desire and why?

This blog post explores the idea that happiness isn't just about achieving a final destination, but about the journey of becoming who you want to be. It's a journey filled with self-discovery, continuous growth, and the creation of powerful systems that support your evolution.

The Misconceptions of Achievement

Many of us believe happiness comes from external validation – that bigger bank accounts, stronger relationships, or a perfect physique will finally make us content. However, this pursuit often leads to frustration. The truth is, the journey of becoming holds the key to lasting happiness.

It's not...

Happy Sunday, {{ first_name }}!

The Juggling Act: Priorities and a Struggle for Balance

In this huge world, it's easy to get trapped in a never-ending loop of to-dos and responsibilities. We get entangled with priorities, sometimes wondering how to prioritize them. We feel trapped, stuck, and want to find a way to do better.

On top of that, our health suffers. We neglect prioritizing self-care. Workouts get pushed to another day. Fast food becomes a convenient solution. We foster the habit of not eating on time, don't have time to cook or prep – the list goes on. Our health pays the price: overweight, stressed, and just surviving.

What If There Was a Solution?

What if you had a solution that fits your busy lifestyle? What if it gently reminded you of what's important? What if you took just a few minutes to reflect? What if you had a coach in your pocket?

A Time of Immense Challenge: My 2020

Back in 2020, I had one of the most difficult times of my life. COVID, personal lif...

I am often get asked how I stay in shape. It's true, I've never been overweight, but keeping a healthy weight requires mindful choices. Today, I want to share the 3 key pillars of my fitness routine that I also incorporate into my teaching.

Taking a Step Back: The Power of "Why"

Before diving in, it's important to acknowledge the mental aspect of fitness. Your "why" is your motivation, the reason you push yourself. Maybe it's keeping up with energetic kids, like mine! Whatever your reason, a strong "why" fuels your persistence and keeps you going.

Nutrition: You Are What You Eat

We've all heard it before – nutrition is 80% of the battle, especially for weight loss (we'll delve into common weight loss mistakes next month, stay tuned!). Eating healthy doesn't have to be complicated, but it does require making conscious choices.

The Three Pillars of My Fitness Routine (and Fitness for Life Flow)

My fitness approach is built on three main elements, which interestingly mirror the F...

Happy Earth Day! Today, let's celebrate the incredible planet that sustains us. It's the source of our air, water, and everything we need to thrive.

Thinking of Wellness in a New Light

Today's message takes a slightly different spin on wellness. Our well-being is deeply connected to the health of our planet. After all, our planet is our home, and a healthy home is essential for a healthy us!

Fun Tips for a Clean and Happy Home Environment

Here are some fun tips to keep your home environment clean and positive, inspired by a conversation with my friend and local realtor, Rockie Marvel.

Air:

• Breathe Easy: Swap harsh cleaners for non-toxic options to avoid harmful fumes. 
• Natural Air Purifiers: Consider houseplants like snake plants or peace lilies to improve air quality and add beauty. Benefits: fresh air, reduced allergies, and increased energy. 
• Embrace Sunlight: Open curtains and blinds during the day for natural light, which can boost mood and energy levels. 

Food:

• Pu
...